Coming from the legume family, alfalfa seeds are the most popular of all sprouted seeds. Rich in vitamins and minerals, they represent a concentrate of health benefits. How to consume them? Can they be dangerous?
Definition: what are alfalfa seeds?
Alfalfa sprouts are from cultivated alfalfa, a legume as well as lentils, chickpeas, beans, beans or soybeans. Originating in the temperate regions of the Near East and Central Asia, they belong to the great Fabaceae family. “They are particularly appreciated for the crunchy, sweet and refreshing note they bring to dishes, as well as for their undeniable nutritional qualities. In addition, they germinate very easily in 5 to 7 days. Just soak them in lukewarm water for six hours, drain, rinse, then spread them in a sprouter, watering them twice a day.“, argues Maxime Mességué, dietician-nutritionist. Good to know, the seeds should always be rinsed before consumption.
What are the benefits of alfalfa seeds?
Rich in protein (regarding 4g/100g), in fer (1mg/100g), a vitamin C (8mg/100g), a vitamins A, B, C, D, E and K, minerals like magnesium, calcium, potassium and zinc, alfalfa seeds have anti-stress, anti-anaemia, antioxidant, anti-fatigue, anti-inflammatory and diuretic effects. They strengthen the bones to fight once morest osteoporosis, and are a valuable aid during menopause. Thanks to phytoestrogens they contain, they help soothe the inconveniences of menopause such as hot flashes. They also allow you to lower bad cholesterol (LDL) levels.
Daily health allies, alfalfa seeds are eaten floods. They can be added to all dishes : soups, salads, tabbouleh, sandwiches, squash, sandwiches… They can also enhance meat, fish and steamed vegetables, and go into the composition of sauces. On the other hand, it is not recommended to cook them because cooking destroys their nutritional properties. They give the dish a sweet, crunchy and refreshing flavor.
Alfalfa seeds are not recommended for people taking blood thinners
How much per day?
“There is no standard quantity to respect, but a small handful of alfalfa seeds per day can be interesting to take advantage of their benefits“, indicates the dietitian-nutritionist.
What are the dangers of alfalfa seeds?
The main risk associated with the production of sprouts is bacteriological. Heat and humidity are conducive to the growth and proliferation of bacteria such as Escherichia coli, Salmonella or ListeriaResponsable of digestive disorders (nausea, vomiting, constipation) and headache. “To limit these risks, it is essential to adopt impeccable hygiene by washing your hands, changing the water in the seeds regularly and by rinsing them thoroughly before consuming them. Alfalfa seeds being rich in vitamin K, they are not recommended for people taking blood thinners“, warns our interlocutor.
Thanks to Maxime Mességué, dietitian-nutritionist in Paris.
